If you are reading this article, you are probably struggling with excess weight and need the right diet to lose your weight. Well, maybe you have just found the right diet for you, assuming you love to eat banana.
Studies have shown that bananas are in 4th place when it comes to the list of favorite fruits. Who does not like to eat bananas, right?
Bananas are not only distinguished by their taste, but also by their very beneficial effects on human health. The World Health Organization points out that people who do not consume enough fruits and vegetables have a significantly higher risk of mortality due to poorer health and a higher risk of developing chronic diseases. In a systematic review that included hundreds of studies, it was shown that banana has a positive effect on gastrointestinal diseases, glucose metabolism, and weight regulation. Banana is also a great source of various vitamins as well as minerals (like potassium).
Bananas also have an excellent antioxidant composition, which reduces the risk of developing or exacerbating some degenerative diseases.
How Does A Banana Help Weight Loss?
You are probably aware or have already found somewhere that an average-sized banana contains about 100 calories, which is considered high-calorie food, in the fruit world, where on average, fruits contain 40-50 calories. With that in mind, if you eat 10 bananas during the day, you will be consuming 1000 calories, which is 50% of the calorie requirements for an adult woman of average height, weight and moderate physical activity. Such a woman will lose one kilogram of body weight in 8 days (a loss of 8000 calories equals the loss of one kilogram of body weight) if she would eat only 10 bananas during 8 days.
Of course, it is not recommended to eat only one food, in this case bananas, for whole day, let alone for 8 days. Therefore, it is important that you still eat other foods, especially vegetables and meat, so you do not lack protein and fat, which are also essential for maintaining good health. But if you have chosen banana diet, your main focus will be on eating banana.
There are two types of banana diets:
- Morning banana diet
- 3-day banana diet
In this article we will write about morning banana diet.
Morning banana diet
The morning banana diet is based on a mandatory banana-only breakfast. So, immediately after getting up, in the next half hour, make sure you eat 3-4 bananas. During the day you will need to eat a variety of foods, and we tried below to create the right menu for you.
Please note that the breakfast is always the same (3-4 bananas), so we won't list it below.
Lunch: 150 grams of roast chicken and 100 grams of lettuce (about 300 calories)
Dinner: 200 grams of cooked broccoli and 100 grams of roasted salmon (about 300 calories)
With breakfast consisting of 4 bananas (400 calories), your day will be consisted of 1000 calories n total. Between meals, you can eat up to two apples a day or a cucumber salad (200 grams maximum).
Lunch: 200 grams of roasted turkey (160 kcal) and 200 grams of raw tomato (40 calories).
Dinner: Fried mushrooms 100 grams (150 calories) and 100 grams of fried potatoes (250 calories).
Total calories for day two: 1000 calories.
Lunch: omelet, 150 grams (about 200 calories) and 200 grams of cucumber, fresh (30 calories).
Dinner: Fried chicken in a sandwich, with cucumber salad (300 calories)
Total calories for day three: 930 calories
Lunch: 200 grams of burrito with veal and beans (300 calories)
Dinner: 3 apples (100 calories) and 3 tangerines (50 calories)
Total calories for day four: 850 calories
Lunch: McDonalds cheeseburger, 200 grams (500 calories)
Dinner: Pizza with cheese, 12 inches (280 calories)
Snacks: fruits (tangerines, apples, pears or strawberries)
Total calories for day five: 900 calories
Repeat this cycle one more time and you should lose about 1-15 kilograms in 10 days.
After that, we recommend a one-week break without exceeding your 2000 calorie limit. If you want to lose more weight, repeat the cycles until you reach the right weight, with mandatory one - or two-week breaks, where you will be eating normally (2000 calories a day).
Banana diets should not be used by pregnant women, nursing mothers or patients with chronic conditions, especially those with metabolic disorders.
Banana contains a lot of potassium, and those who have hyperkalemia (high levels of potassium in their blood) or who take potassium-boosting drugs (e.g. water pills) should not use this diet. An increase in blood potassium can cause severe cardiac arrhythmias, which can have fatal outcome, so you should always consult your doctor before embarking on this weight loss plan.
Even if you are completely healthy, you should always consult your doctor or nutritionist before you start using this diet.
- World Health Organization (WHO) Increasing Fruit and Vegetable Consumption to Reduce the Risk of Noncommunicable Diseases. Online.
- World Health Organization Promoting fruit and vegetable consumption around the world. Glob. Strateg. Diet Phys. Act. Heal. 2005:1.
- Falcomer AL, Riquette FR, Roma de Lima B, et all. Health Benefits of Green Banana Consumption: A Systematic Review. Nutrients. 2019: 11(6): 1222.